Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan
Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the tofu browns in 25 to 30 minutes
- Photograph the finished plate
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 470 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains soya.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan). Press the tofu between sheets of paper towel for a few minutes, then cut it into cubes.
Toss the tofu with the oil, lemon zest and oregano, then spread it on a lined tray with the courgette and red pepper.
Roast for 25 to 30 minutes, turning once, until the vegetables are tender and the tofu is golden at the edges.
Meanwhile, cook the rice in boiling water, following the packet, then drain it.
Serve the tofu and vegetables over the rice, with the parsley scattered over.
The useful detail
Dry the tofu surface before roasting. Wet tofu steams in the oven and stays pale; pressed dry, the outside firms and takes colour.
Make it work for you
One serving is Half the tray with 50 g of rice (dry weight). You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Tempeh instead of tofu
Firmer and nuttier, and it browns faster; check it at 20 minutes.
Per serving: about 70 kcal more, about 5 g more protein, about 3 g more fat.
Aubergine instead of courgette
Silkier, and it drinks more of the oil.
Per serving: about 10 kcal more, about the same protein, about the same fat.
Cooked quinoa instead of rice
Nuttier and lighter. Use about 250 g cooked.
Per serving: about 35 kcal less, about 2 g more protein, about 2 g more fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan tray dinner. The tofu carries the protein, the rice the carbohydrate, and the roasted vegetables most of the volume.
| Energy | 470 kcal |
|---|---|
| Protein | 31 g |
| Fat | 18 g |
| of which saturates | 3 g |
| Carbohydrate | 51 g |
| of which sugars | not calculated |
| Fibre | 6 g |
| Sodium | 40 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| firm tofu | 300 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 432 kcal | 51.8 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| lemons | zest of ½ | Not calculatedThe zest of half a lemon weighs a few grams and adds flavour rather than measurable energy. | · | · |
| dried oregano | 0.5 g | FDC 171328Spices, oregano, dried | 1 kcal | 0.0 g |
| courgette | 200 g | FDC 169291Squash, summer, zucchini, includes skin, raw | 34 kcal | 2.4 g |
| red pepper | 100 g | FDC 170108Peppers, sweet, red, raw | 26 kcal | 1.0 g |
| white rice | 100 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 365 kcal | 7.1 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 941 kcal | 62.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Good cold as a lunch bowl the next day.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Tempeh and mushroom bourguignon
Tempeh and mushrooms in a thyme-scented vegetable gravy.
About 50 min · 450 kcal · 33 g protein per serving
Vegan